Weekend + Training 1.8 – 1.14

Hello! I hope you are having a great weekend.

My weekend looked like this:

Meet Zoe!

After an early swim workout and trail run on Saturday morning, I headed to a puppy adoption event here in Denver and left with this beauty. I squeezed in Church last night and my workout today but besides that, the rest of the weekend has revolved around Zoe. She is a lot of work but I am in love. 

On the training front, this week went well. I had a few little niggles that prevented me from finishing my run workout on Thursday but besides that, I am happy with how the week went. My biggest struggle with training and racing is the mental side and my negative thoughts seemed especially prominent this week. Getting the work done is easy, believing in myself is hard. I can push through pain but self-doubt isn’t as easy for me to work through. I am constantly questioning whether or not I am doing enough. One of my big goals going into Oceanside 70.3 is to go into the race with confidence. I am still working on how I plan of changing my mindset but if you have any tips, please share! 


Training Recap 1.8.2018 – 1.14.2018

MONDAY 1.8

  • AM: Masters swim practice 1 hour 15 minute; 3500 meters
  • PM: Gym strength session 45 minutes

TUESDAY 1.9 

  • AM: Bike indoor trainer workout 1 hour 25 minutes; sweet spot intervals
  • PM: Progressive base run 53 minutes; 7 miles 

Sports bra weather in January!

WEDNESDAY 1.10

  • AM: Swim 1 hour; 3300 meters
  • PM: Teach indoor cycling 1 hour 10 minutes 

THURSDAY 1.11

  • AM: planned 1 hour treadmill workout; actual: 15 minutes on treadmill –> 45 minutes on elliptical. I had been dealing with a few little niggles this week and while I probably could have pushed through the hour run, being on the hard surface of the treadmill and super tight muscles was making for a pretty miserable run. I pulled the plug at 15 minutes when I didn’t feel any better and spent the rest of the hour trying to work up a sweat on the elliptical.
  • PM: Gym strength session 45 minutes

FRIDAY 1.12

  • AM: Masters swim 1 hour 5 minutes; 3500 meters
  • PM: Bike indoor trainer workout 1 hour 18 minutes; 5 minute intervals

SATURDAY 1.13

  • Swim workout 1 hour 25 minutes – 4400 meters
  • Run 64 minutes hilly trail easy – 8 miles 

SUNDAY 1.14

  • Bike indoor trainer workout 2 hours
  • Core 10 minutes 

WEEK TOTALS

  • Swim – 4 hours 45 minutes
  • Bike – 6 hours 2 minutes 
  • Run (+ elliptical) – 2 hours 58 minutes 
  • Strength – 1 hours 40 minutes

15 hours 25 minutes total

 

Healthy Regards,

Hayley

 

Have some confidence boosting tips for me? Share them in the comments below!

 

 

Training Recap – A big week and a big recovery week

Tis the time of year where I decide whether or not to renew my hosting and domain for “Healthy Regards, Hayley”; after some serious consideration on whether or not I wanted to, I couldn’t bring myself to give up my little piece of the web completely. So, we are here to stay (at least through 2018). 

After 70.3 World Championships in early September, I took September – October to rest, recover, travel and indulge (maybe a little too much indulgence). I started working with a new coach in October though we didn’t start getting serious until November due to a busy October. It was great to take a break from serious training but I was itching to get back by the end. November was a little rough thanks to the normal and needed de-conditioning that comes during an off-season period. Slowly but surely, I started to feel my fitness coming back in December. I had a handful of moments where I was even surprised but how good I felt which was a much-needed reminder that rest, even extended periods, can do the body good. I was able to take a whole week off from work between Christmas and New Years which I spent in California. The combination of coming down from altitude, getting extra sleep and the luxury of time made for a fantastic week of training and led to a huge confidence boost. I am feeling fitter, stronger and faster than I was at this time last year. 

My first race of the season (Oceanside 70.3) is just 13 weeks away so let’s get to that first training recap in this training cycle. This past week was a big recovery week after a big volume week so here is a quick recap from both weeks:

Training Recap 12.25.2017 – 1.7.2018

MONDAY 12.25

  • 3 hour base ride, 52 miles (A Hayley Christmas tradition)

TUESDAY 12.26 

  • 90 minute hilly (very) & technical trail run that finished with 10 x 10 second uphill sprints – 11 miles
  • 40 minute gym strength session 

WEDNESDAY 12.27

  • 3 hour 5 minute base ride, 52 miles –> 30 minute run off the bike, 4 miles

THURSDAY 12.28

  • 73 minute trail run, 8 miles
  • 40 minute gym strength session

FRIDAY 12.29

  • 75 minute masters swim
  • 2 hour 30 minute ride (41 miles)
  • 30 minute run off the bike (4 miles)

SATURDAY 12.30

  • 1 hour 40 minute masters swim
  • 4 hour base ride with lots of climbing (63 miles)

SUNDAY 12.31

  • 91 minute long base run (12 miles)
  • 45 minute gym strength session

WEEK TOTALS

  • Swim – 2 hours 55 minutes
  • Bike – 12 hours 34 minutes (208 miles)
  • Run – 5 hours 10 minutes (39 miles)
  • Strength – 2 hours 5 minutes

22 hours 44 minutes total


MONDAY 1.1 

  • Drive back to Colorado – rest day – This was my first rest day since November 27th so it was definitely welcomed, however; 16 hours of driving didn’t feel like rest. 

TUESDAY 1.2

  • 48 minute easy run on treadmill, 6 miles
  • 40 minute gym strength session 

WEDNESDAY 1.3

  • 60 minute indoor bike session with a 20 minute TT test (best average 20 minutes)
  • 1 hour 10 minutes teach indoor cycling class (I usually do the workout with the group so this ends up being a tough session for me too)

THURSDAY 1.4

  • 70 minute swim with a 1000 meter and 100 meter test. 

FRIDAY

  • 52 minute run with a 20 minute test (This didn’t go well. I opted to wait until the afternoon to do the workout because I wanted to do the 20 minute test on the track as opposed to the treadmill which is the only way that I can currently run before work until it starts getting lighter earlier. Afternoon easy/base runs are usually “ok” but any sort of big efforts completely destroy my stomach after eating all day. I will spare you the details but I could not get through the 20 minutes without stopping. I did end up getting a broken 20 minute effort at a 6:47 avg. pace but was frustrated and lost a lot of steam when I had to stop/didn’t feel great after that. Anyone else struggle with afternoon run tummy issues? Taking advice!) 7 miles total + 10 minutes core 

SATURDAY

  • 70 minute masters swim practice
  • 62 minute easy run, 8 miles

SUNDAY

  • 2 hour indoor bike workout + 30 minute run off the bike (4 miles)

WEEK TOTALS

  • Swim – 2 hours 20 minutes
  • Bike – 4 hours 10 minutes 
  • Run – 3 hours 12 minutes (25 miles)
  • Strength – 1 hours 30 minutes

11 hours 13 minutes total


I am looking forward to sharing my build up to Oceanside 70.3!

Healthy Regards,

Hayley 

 

 

Training Recap 7.31 – 8.6 + Four HIGHS from the past 2 weeks of training

I don’t loooove blogging about my training when it isn’t going as planned and the past 3 weeks have not gone as planned, hence the lack of posting last week. Between my lower leg injury and then my car accident, I haven’t been able to run for three weeks. It has certainly been frustrating at times. The hardest part is that I am on a race timeline with 70.3 World Championships less than 5 weeks away. I wrote more about my feelings in this Instagram post.

Instead of dwelling on what I can’t do, here are some training highs from the past couple weeks:

  1. I can swim and ride my bike! Running has my heart, but I also love riding my bike (I tolerate swimming and like it when I am done (; ). When dealing with an injury, I definitely have moments where I am mad at my body and don’t really want to do anything because I can’t run. As soon as I get on my bike or push myself in the pool, I am quickly reminded that I am so stinkin’ lucky to have a mostly healthy body that can do pretty amazing things even if at the moment, running isn’t it. 
  2. Last Sunday, I finished 2nd at the Colorado State Road Race (SW 3). It was such a fun day with some of my favorite people.
  3. I am feeling more rested than usual. Running really takes it out of you! While I generally love the sore muscles and tired body that comes from pounding the pavement, I am embracing a little bit of extra energy these days.
  4. I rode a solo, serene and seemingly effortless century (100 miles) yesterday. I planned on riding long, climbing some mountains and getting lost but I wasn’t really planning for 100 miles. When I still felt great at 75 miles, I figured 25 more was a good idea. It was a fun (and necessary for my mental health) training day that wouldn’t have been had if I was tied to my training plan.


Weekly Training Recap 7.24 – 7.30

Monday

  • AM Easy ride 1 hour
  • PM Strength 40 minutes, straight swim 25 minutes

Tuesday  

  • AM Swim 1 hour
  • PM TT bike workout 2 hours with 6×10 minutes at HIM pace

Wednesday 

  • AM Swim 1 hour 10 minutes
  • PM Core strength 20 minutes, Indoor cycling 1 hour

Thursday 

  • AM Swim 1 hour
  • PM TT ride 2 hours

Friday Rest

Saturday

 Race “training” day – I had been signed up for Boulder 70.3 and so I opted to turn the swim and bike into a solid training day and pull out after that. My swim and bike times were good but I didn’t feel great. Knowing that I wouldn’t be finishing the race and not having any sort of taper (besides not running and resting on Friday) made a 55 mile time-trial bike effort hurt. Regardless of how I felt, I know that this was a great day of training that will benefit me in races to come.

Splits according to my Garmin: Swim 31:59, 1:26/100 yards; Bike (short) 2:26:04, 22.2 mph

Finished the day with an easy 50 minute recovery effort ride

Sunday 

Ride 6 hours 8 minutes, 100.5 miles

Totals:

  • SWIM 4 hours 10 minutes
  • BIKE 15 hours 20 minutes 
  • RUN zero hours zero minutes
  • STRENGTH 1 hour

20 hours 30 minutes

Even though my training isn’t going exactly as I had expected in my final lead up to 70.3 worlds, I am trying to remind myself that I have had a lot of great training that isn’t just going to go away if I can’t run for a few weeks. I’ve got my fingers crossed for some easy run/walking this week but I am also mentally prepared if my body isn’t ready. 

I hope your week is off to a great start! 

Healthy Regards,

Hayley

 

 

Weekly training recap: Recovery + Race

7/3/2017 – 7/9/2017: Recovery week + training race

Monday – Rest day! My first one in 4 weeks, this was so needed!

Tuesday – Run 1 hour, 4 x 1 minute hill repeats, cool down to 9 miles; Strength 30 minutes + Straight swim 25 minutes

Wednesday – AM: Masters Swim 1 hour  NOON: Easy run 40 minutes PM: Teach indoor cycling 1 hour

Thursday – Group ride 2 hours + core 10 minutes

Friday – AM: Masters Swim 1 hour PM: Easy ride 1 hour 55 minutes

Saturday – Easy run 1 hour

Sunday – Olympic Distance Triathlon! 2 hours 25 minutes

Last week was a welcomed recovery week after three consistent build weeks (recaps here and here). I definitely needed it! I also had the opportunity to string together a swim, bike and run on Sunday at the Boulder Peak olympic distance triathlon.

This race was a fun way for me to practice racing without the stress of a longer goal race. Triathlon races can be overwhelming at times! There is a lot of coordination, equipment and things to remember in the days leading up to the race and on race morning so it was nice to have a low pressure race to practice all of this.

My 3 biggest goals for this race were:

  1. Feel good on the run
  2. Practice nutrition
  3. Have fun!

Brick runs have been tough for me since getting back into triathlon and while my run performance at St. George was hindered due to other issues, it didn’t help with my triathlon run confidence. With that in mind, I really needed a confidence boosting run and knew that the shorter distance and low pressure race would be a good time to hold back a bit on the bike in order to run strong.

I had some fueling issues at St. George and while an olympic distance triathlon doesn’t require a huge focus on race fueling, I knew it would still be a good opportunity to practice taking in calories at race intensity. Finally, I really just wanted to have fun with this race. Triathlon is my hobby and brings me a ton of joy but it is also a lot of work and provides it’s fair share of difficult moments. I definitely wanted to do this race as a reminder of why I love this sport.

I am happy to report that the race was a big personal success. I felt great on the run, practiced fueling with no tummy issues (woo hoo!) and I had SO much fun. My performance was not perfect but I met all three of my goals and finished happy. I even walked away with an AG win! It was exciting for me to feel great AND finish well. St. George 70.3 was a huge milestone in my return to triathlon but this race, although low-key and not a goal race, still felt just as important. I walked away encouraged and excited.

 

Healthy Regards,

Hayley